| Purpose: Isolate and develop the hamstrings. There is minimum secondary involvement of other muscle groups during this exercise. (Note: Using a leg curl machine is recommended since it allows for a more complete range of motion during the exercise. However, if you do not have access to a leg curl machine, this is a very good alternative.)
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| Equipment variations: Lying leg curl machine, standing leg curl machine or dumbbell (between feet). |
| Starting position: Lie face down on a decline bench. Your head should be pointing toward the high end of the bench. Allow your training partner to place the dumbbell between your feet. Use extreme caution when performing this movement, making sure that you have a firm hold of the dumbbell between your feet throughout the entire movement. Grasp the top of the decline bench in order to stabilize your body.
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| Performance: Using the strength in your hamstrings, slowly curl your legs up toward your glutes. Pause for 1-2 seconds at the top of the movement and focus on contracting your hamstrings as hard as possible. Slowly return to the starting position. Repeat for the desired number of repetitions. |
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